Spring Training Mistakes

Spring Training Mistakes Runners Should Avoid

By Windy City Angels Coach, Deanna McCurdy

Spring, glorious spring! The days are growing longer, trails are drying out, flowers are blooming, and runners around the country are getting off their treadmills and venturing back outside to soak in the sunshine and warm up their legs. I’ve always trained with the motto, “Winter miles bring summer smiles,” and while this is true, smart spring training will bring you to fall finish lines. By making good choices now and avoiding common mistakes that runners often make during the early season, you can set yourself up to have a memorable race in Chicago this October.

Common Mistakes Runners Make During Spring Training:

1. Ramping Up Training Too Quickly

The excitement of longer days and warmer weather is contagious. It’s tempting to think that longer days equal longer miles. The legs feel free without winter layers, and faster paces may come naturally. You might even feel the urge to add tempo, threshold, or interval workouts. While enthusiasm is great, be cautious. Increasing both mileage and intensity too quickly can lead to injury, setting you back instead of propelling you forward.

As a coach, I rarely increase an athlete’s training volume (weekly hours or miles) and training intensity at the same time. Instead, I recommend increasing volume first by adding time to individual runs or incorporating additional training sessions. This provides the aerobic conditioning necessary to support adding intensity later. That’s not to say all spring runs should be slow and steadily lengthening. A good rule of thumb is to include 1-2 runs per week with intervals, fartlek (speed play) sessions, or tempo work. Additionally, have one progressively longer run, and for other running days, keep efforts light, short, and easy.

2. Not Ramping Up Training at All

It’s easy to get stuck in a comfort zone when a goal race feels distant. Spring training, even without upcoming races on your calendar, is an excellent time to add distance or increase turnover. This helps awaken neuromuscular pathways and prepares your body for the demands of marathon training.

I also highly encourage signing up for a couple of races this spring or summer. While the Chicago Marathon may be your big “A” race for 2025, having smaller goals along the way can keep you motivated and excited. Shorter race distances can provide valuable race-day experience and serve as harder effort training sessions. Plus, running alongside like-minded individuals always makes the miles feel easier.

3. Stopping Strength Training

As run training increases, many runners abandon strength training. Some struggle to find the extra time, while others fear strength training will leave their legs too fatigued, slowing down their runs. However, the right strength training routine will not only make you a faster and more efficient athlete but also reduce injury risk, keeping you healthier and happier.

Strength training doesn’t require hours at the gym or heavy weights. Just 2-3 sessions per week, lasting 15-20 minutes, can be incredibly beneficial. You can squeeze in a session while watching TV, playing with your kids, or even during a lunch break.

Next month, I’ll dive deeper into the benefits of strength training for runners, including when and how to do it. I’ll also share exercises that you can incorporate into your weekly training, even if your marathon plan doesn’t specifically include strength work. Be sure to check out the April edition of the Windy City Angels newsletter for more strength training tips for runners!